Since most of us are working from home due to this COVID-19 situation, we might find ourselves in unfamiliar yet familiar territory. By this, I mean all of a sudden having to sit at your home desk for 8+ hours (which under normal circumstances you only use for at most 3 hours). Sometimes this sort of change can bring a myriad of issues, which can range from neck and back pain to other issues like lack of focus. That said, Dr Ahmed Labib, a Consultant Orthopedics in Dubai stepped virtually into The Beautiful Lifestyle to share with us on how to apply best practices at home in order to avoid neck and back pain.
According to Dr Labib, many people don’t have proper office chairs and working for extended periods of time on the bed or hunched over a coffee table, which is not great for the body and overall health. That means you have to be extra aware of your posture and routine, so you can reduce the stress and strain that might come from working in a compromised position.
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Simple Ways to Avoid Neck and Back Pain
Here are easy tips to follow so that your new home office set-up is more accommodating for staying comfortable, and while at it avoid neck and back pain for the foreseeable future.
Change your posture often
It’s crucial that you vary your posture throughout the day, and preferably every hour because sitting in the same position all day can lead to back, neck and shoulder pain. For instance, you can start your day at your kitchen table, then transition to a standing position.
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Add a rolled towel for lumbar support
Rolling a towel and placing it between your chair and lower back have been shown to increase comfort while seated.
Put your feet up
Supporting your feet on an elevated surface, or stretching your legs long increases circulation and can feel nice. Ideally, your hips and thighs should form 90-degree angles when you sit in your chair. However, you can also move your feet back and forth for exercise.
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Take breaks
Set a timer to go off every 30 minutes to take a break for three to five minutes. Get up and walk around or do some quick stretches at your desk. Adding regular exercise, even if it’s a low-level activity, is really important to keep your body healthy and avoid neck and back pain.
Elevate your laptop
If you are spending a lot of time reading from your laptop, in order to avoid neck and back pain, the top of your monitor should be just below eye level, so you don’t have to strain your neck to read. Prop your laptop up on objects (like a stack of books or shoeboxes) so it’s eye-level. Then, when you need to type, you can lower it to a level that allows your arms to be bent at 90-degree angles.
I don’t know about you, but I always find myself trying to avoid neck and back pain, especially when working from home. To help with this, I usually do some stretching exercises of the neck and shoulders. Sometimes they work while other times they don’t. How about you? Do you ever find yourself battling neck and back pain while working? Share your tips on how to avoid this in the comments below.
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2 Comments
Good to know that works too! I learn so much from you as well! Keep it up great post.
Thank you 😉